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FitnessHealthy TipsLifestyle
December 15, 2014By Josephine Fitzpatrick

Happy Hanukkah

 

Tomorrow begins the Jewish holiday Hanukkah and a week-long celebration. It is an eight-day holiday packed with festivities and traditional food. The meaning behind it celebrates the symbolic meaning of a candle that was lit with enough oil to last one day but miraculously it lasted eight days, which is the reason why it is also known as the Festival of Lights. Because it is such a long holiday, some families celebrate one or two nights while others celebrate every night. There are several traditional aspects of the holiday that are usually present such as the driedel, the menorah, gelt and the traditional foods that can include chalah bread, brisket, kugel, matzo ball soup, latkes (potato pancakes) and other fried foods to highlight the importance of oil. Cheese and dairy foods are also common. For those of you who are celebrating, this can be a tough holiday when it comes to your weight loss plan because of the importance of dairy and oil. Here are our top three tips to enjoy the holiday without derailing your weight loss.

 

1) The first is to go with the tasting method. Start with a tablespoon of the heavy dishes and go back for second helpings of your favorites. It may be difficult to find something healthy to fill you up, so try bringing a salad or healthy side such as roasted winter vegetables, quinoa or applesauce.

 

2) If you know you’re going to be attending or hosting more than one dinner, pick and choose what you put on your plate with a little more scrutiny. When you’re going to be having the same or similar meal the next night or a few days later, consider skipping seconds.

 

3) Compensate for the extended feast during the day leading up to dinner and on the days in between. Eat clean on a day you know you will have a big dinner, and stick to your routine on the days you aren’t celebrating with eating healthy and exercise. If you are only celebrating one day and make it your cheat day, that’s great, but either way, don’t let it become a cheat week.

 

To all of out clients celebrating this week we wish you a happy and healthy Hanukkah!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
December 12, 2014By Josephine Fitzpatrick

Happy and Healthy Holiday Parties

 

Tis the season. The hustle and bustle has started and each day that passes we find ourselves closer to mayhem than the day before. I myself have been experiencing the craziness of running from the city to Woodbury, attending school functions and holiday events. It’s amazing how much we can fit into a month that seems to fly by in a blink of an eye. Yet everything we experience seems to feel a little easier, lighter and brighter. For example, last night my normal 2 hour commute took 4 1/2 hours to get home from my New York City location. There were no accidents. The tunnel was just gridlock and bumper to bumper in the daily rush hour traffic. But most commuters around me took it in stride. Holiday music blared from car windows and everyone seemed more relaxed in what would have been a usual night of frustration. For many, the month of December brings happiness and cheer along with many scheduled and unscheduled events. Traffic, holiday parties and unplanned eating. While the average person can gain 10 pounds over Thanksgiving, in the month of December you are packing on between 12-15. So here are some thoughts to get you through the unplanned and planned parties you have coming up.

 

Let’s start with the smartest decision of all…Don’t go hungry. I know you want to fit into that dress or suit, but if you go to the party hungry you are setting yourself up for disaster. Because we know all it takes is one glass of alcohol and you will feel ten pounds lighter and the food will be ten times more tempting. So on the day of any holiday party, have your breakfast, lunch and snacks. Even if you plan on drinking alcohol it’s best to have your snacks. You may not lose, but more importantly you will not gain. After all, if we can get through December and maintain, you should consider yourself a success.

 

Moving on…When you are faced with the holiday hors d’oeuvres table, the best thing you can do is be choosy. The phrase about one’s eyes being bigger than their stomach comes to mind. Don’t get seduced by the food! At the end of the day it’s just food. It will be there at the next holiday party you go to. It doesn’t mean you shouldn’t have it, but let’s taste instead of indulge. Visualize the difference between tasting everything and indulging in everything. Not a pretty sight for those who are indulging in everything. Most important, never eat to please others. If you know you have had enough then own up to it and be done with it. Focus on what’s really important – spending time, laughing and enjoying the people around you.

 

When it’s time for you to dive into the food table, here are a couple of helpful tips to remember portion sizes. You can enjoy all that the party has to offer, just start small. A fist is around one cup. Your thumb is the equivalent of about an ounce and your palm is around three ounces. Two thumbs are around a tablespoon and the tip of your finger is about a teaspoon. Choose carefully when serving yourself or eyeballing a portion. Remember alcohol can impair your vision so when eyeing sizes it might be best to eat before you drink. You can also help yourself out a little more by using a smaller plate when you have the option. A bigger plate my cause you to fill it up even though you only want or need part of what you dished out.

 

For most of us, celebrating and consuming tend to go hand in hand. There are a few things you can do to keep yourself from overeating mindlessly or unintentionally. First, take your time before eating when you arrive. Don’t go straight for the food. Instead, socialize before you get a plate. Also, once you have started eating or have had your fill, move away from the food. Don’t linger when it can be so easy to grab one more. And again, remember to watch what you drink. It can be easy to refill your glass and lose track when you’re eating and socializing. Start with water or soda before having that glass of wine or eggnog. Make sure to drink a full glass of water between each alcoholic drinks, it will not only keep you hydrated it will help your headache the next day. And of course make sure you have a designated driver.

 

Most of all, remember this time of year is about enjoying old and new acquaintances. It’s a fun and festive month and when it’s all over you want to find yourself with fond and fun memories, not the 10-15 lbs it’s left behind. Be mindful – make good choices. Everything matters. At the end of the day and year – it’s still only food. It’s will all be there in 2015.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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December 8, 2014By Josephine Fitzpatrick

Start Thinking About Bathing Suit Weather

 

Let’s take a break from the cold weather and holiday talk and think about spring and summer. Going to the beach, barbeques, green grass and blooming flowers, swimming at the pool, long sunny days. Just thinking about it can be a momentary mental vacation from the cold and dark months ahead, but are you going to be ready when it’s time to put on that bathing suit? It may feel like winter will last forever, but now is the time to start thinking about where you want to be when summer comes around. Some of you may even be taking a tropical vacation in the coming months, so instead of dreading the moment you peel off your winter layers, make a plan and look forward with confidence.

 

Even if you lose just half a pound each week, by the time June arrives you will have lost over 12 pounds. It may not seem like a lot, but even the smallest things you do now will add up. The consistency you cultivate will help you when you weigh in this weekend and also in the future. It’s all about consistency. When the warmer weather comes around and it’s time to bring back the shorts and t-shirts, sticking to your weight loss plan will make sure you are ready. A balanced routine will work when you give it time. The last thing you want to do is go on some kind of crash diet or spiral into stress eating when you approach the time you had planned to reach your goal. Having a healthy breakfast, going to the gym even when you really didn’t want to, ordering a salad when you really wanted a burger or taking the stairs instead of the elevator may seem trivial, but they are what will take you across the finish line in the end.

 

It may be a tough battle to lose a little one week and gain a little another week, but thinking about the big picture can really help give the day-to-day effort more meaning. Think about where you were when you started. Think about all the good weeks you have had. Even if you just started today, remember that you can’t climb this mountain overnight. It takes time, which you have plenty of in the winter before summer arrives. Having the right mindset can ensure you have good weeks ahead. The same way you look forward to a cheat day each week, look forward to the summer after a long and challenging winter.

 

2015 is going to be the summer you work hard for, and the summer you deserve to feel fit and comfortable.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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December 4, 2014By Josephine Fitzpatrick

Don’t Let Exercise Drop in the Cold Weather

Your commitment may be strong right now but it can be hard to find motivation in the cold weather to get active. Leaving the house can feel like a battle and at the end of the day all you want to do is get inside and curl up on the couch. There seems like no right time to fit in a workout or go to the gym, and any time you spend outside you want to keep to a minimum. But hibernating in the winter will just make you feel even more sluggish and lethargic, and when spring comes around you will have to start all over again. Don’t let this time go to waste. There are a variety of ways to stay active inside and outside this fall and winter that can crush any excuse.

 

Think it’s too cold to exercise? According to expert doctors in a paper published in 2006, it is never too cold outside as long as you dress properly and keep moving. As long as you keep moving, you are producing heat. As for your workout attire, be sure to cover all parts of your body from your ears to the tips of your fingers to avoid frostbite, but don’t overdress. This can cause you to overheat and sweat more, which in the end can make you colder. Another myth is that the cold air can damage your lungs or cause asthma symptoms. This is also not true – by the time the air reaches your lungs it is at body temperature. The air may cause irritation, but it is because of the dryness, not the cold. This is related to another important tip: don’t forget to hydrate. You may not want to drink water because you are cold, but the dry environment just means you need it more. So if you like to walk or run, keep it up! And when the snow falls, stay safe but enjoy the opportunity. Build a snowman with your family or try something new like cross country skiing or snowshoeing.

 

And even if you aren’t able to get outside, you can still stay fit. There are so many indoor workouts that you can do from the comforts of your home with little to no equipment. Working out at home is convenient, comfortable, available around the clock and you don’t need a membership. We have a list of easy workouts here: https://innovationweightlossandfitness.com/portfolio/4230/ or you can find a wide variety on our Pinterest page: http://www.pinterest.com/innovationny/.

 

You can search specifically for a workout that fits any criteria: stretches to help you sleep, workouts to tone your inner thighs, ways to strengthen your ankles and avoid injury, different levels of plank poses, office workouts, pool workouts, winter workouts and much more. You can also find workouts that involve objects in your home such as a chair, couch or bed. If you choose to invest in an exercise machine or workout equipment, or already own something, you can find great workout routines to give your exercise direction and a goal.

 

So when you’re looking to warm up this winter, head to the gym, the outdoors or turn to your at home workout, not the couch.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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December 1, 2014By Josephine Fitzpatrick

Don’t Get Caught Up In Festive Eating

So you’ve gotten through Thanksgiving weekend and whether you are happy with how the holiday went or not, it’s time to get back on track. It’s easy to get caught up in festive eating all weekend and beyond when it comes to leftovers and seasonal foods, but it’s important to get out of the holiday haze. This time of year can provide you with plenty of excuses to overeat or fall off the wagon, OR it can strengthen your resolve and sense of self-control. Confidence and determination will help your mood and subsequently, your success. Anxiety and regret can cause you to stress eat under pressure. It can be an unfortunate cycle that can intensify during the holidays, but preparing before and getting your momentum back after are just as important as what happens during a holiday.

 

This is going to be especially true this month with two of the biggest holidays of the year just a few weeks away. And with a fresh start around the corner on January 1st, many people feel tempted to just give up and start over in the New Year. December can be the hardest month of they year for these reasons and many more, but there are a few things you can do to keep yourself in the right mindset.

 

One of the best ways to ensure that you’ll have a good day is by starting with a healthy breakfast and/or exercise. Even if it’s a simple meal or a short workout, the morning will set the stage for the rest of your day. During the day look for healthy alternatives in ordinary situations. Try taking the stairs instead of an elevator or escalator when possible, choose the healthiest option even when dining out (consult our Healthy Restaurant Choices page), and make sure you’re getting enough water when you may want to choose something warm like coffee or hot chocolate. Get excited about exercise – make a new playlist to listen to during a workout, try a new class or activity, or get involved with a friend or family member.

 

Remember that we have plenty of healthy recipes on the blog in the “healthy recipes” tag (https://innovationweightlossandfitness.com/tag/healthy-recipes) or on the coldest days when you can’t make it to the gym or outside, there’s the at home workouts here: https://innovationweightlossandfitness.com/tag/healthy-recipes/. This is an important month – make it count!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11979

469 7th Ave Manhattan, NY 10018

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November 27, 2014By Josephine Fitzpatrick

Be Thankful…

Thanksgiving is my favorite holiday.  It is a time when friends and family come together and enjoy the company of each other. It’s not about gifts or shopping…it’s a stress free holiday that focuses on great food, lots of laughs and the people we love. I believe it’s a time when many people reflect about the past year and think about all the obstacles and challenges they faced.

 

THIS THANKSGIVING I am truly thankful for many things…..My Three Beautiful Boys who are the air that I breath and the joy and happiness that surround me everyday; My Two Beautiful girls, my boys brought into my life. My Husband who is my best friend, who believes in me and stays true to me in the good and bad times of my life, regardless of how difficult things get or how difficult I am – at the end of the day, he is always there for me.  My Job…as it not only gives me the opportunity to do what I love, it also brings the most wonderful people into my life. For the loved ones I lost. The pain is always there, but I have learned to be thankful for the time I was so truly lucky to have with them.

 

I believe that sometimes we experience the really difficult times in life so we don’t lose focus on what we have that is good and great.  How we must realize that many things we go through are not nearly as unfortunate as others. It’s wonderful to be thankful for all we have, but we should also recognize and pray for those less fortunate – who have lost their homes, jobs and people they love. Think about the families that have dissolved from the stresses of life that were placed before them and loved ones that have passed from illnesses, accidents, military and suicides.   Reflect on the sadness and unfortunate events that are happening in the world today. Our neighbors, who this year have lost spouses, children, jobs…and their hope. Pray that God keeps them safe and gets them through this holiday season.   If you don’t believe in God, then just take a moment in your day to think about them, and have hope for them.

 

This Thanksgiving…learn from your mistakes and strive to be a better person.  Don’t lose yourself and your spirit to those who are angry and bitter – instead give yourself and your spirit to help those who are in need. Tell the people around you how much you love them. Appreciate each breath that you take. Be true to yourself. Be a leader not a follower – and always live, love and laugh like there is no tomorrow. Don’t think or worry about what you don’t have, instead take a look around you, and be thankful for all the wonderful you do have. Reflect and Remember that you are the only person who can make the life you want, and be the person you want to be. Leave yesterday behind and begin a great tomorrow.

 

 

WE WISH ALL OF OUR INNOVATION FAMILY 

 

A HAPPY AND HEALTHY THANKSGIVING DAY

 

 
 
MUCH LOVE,
 

 

JOSEPHINE, NORA, JEFF, DEBBIE, LORI, ELYSE, AIMEE, JEANETTE

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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November 24, 2014By Josephine Fitzpatrick

How To Get Through the Holiday Weekend

The countdown to Thanksgiving is now less than a week! As one of the most highly anticipated meals of the year, it’s good to have a plan to get through the holiday as healthy as possible. Break the cycle of overeating and post-holiday regret with these tips to stay in control.

 

Start with a light and healthy breakfast in the morning. Skipping meals or not eating at all until dinner on Thanksgiving Day will only hurt you. Going hungry all day then stuffing yourself with a big meal will throw your body completely off balance and putting so much pressure on the big meal will make it seem like you have to over indulge because that is what the day is all about. Instead, think of it like any other holiday meal. It’s special, home made, and you only get it once a year, but, like all other holidays, don’t forget that Thanksgiving is about more than just food. Continue eating light throughout the day at lunch or just have snacks.

 

When you do finally sit down for Thanksgiving dinner, go with the tasting approach we have mentioned before. Start with a tablespoon of any dish you want to try or know you love. For the healthier dishes you find such as vegetables or salad, be more generous. That includes turkey! Just be sure to cut away any skin or fat. It can take your brain 20 minutes before it realizes that you’re full, so take your time when you eat. There may be certain dishes that you think you want more of when you sit down to eat, but when you give yourself time to really enjoy the food at a slow pace you may realize that you don’t need seconds after all. Help yourself to another serving of the dishes you really love if you’re still hungry. As long as you go little by little, you can fully enjoy your favorites.

 

Now comes the hard part: getting back to your weight loss plan after the holiday. Mondays can be hard, but the Monday after Thanksgiving can be especially difficult. Make a plan now to get back on track. Prepare a meal, make plans with a friend to exercise or sign up for a class. Don’t just tell yourself you’ll do it, make solid plans so you can’t just let it slide.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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November 20, 2014By Josephine Fitzpatrick

Healthy Thanksgiving Side Dishes

It’s hard to believe that Thanksgiving is only one week away! Time really flies, so make sure you are making this next week count, such as eating really clean or getting in some extra exercise time, because before you know it you will be faced with one of the biggest meals of the year. Whether you are preparing to host, bringing a dish or attending dinner in someone else’s home, there are a couple dishes and sides that can be great options for a healthy and yummy holiday. Here are some tips and tricks for making healthy Thanksgiving dishes.

 

The first recipe is a great substitution. Cauliflower can be cooked and mashed just like mashed potatoes and taste just as delicious. It’s a healthy version of a Thanksgiving staple, and many people at the table might not even notice the difference. It’s a great dish because you won’t feel like you’re missing out on anything and you can feel good about what you’re eating. All it takes is 6-7 cups of cauliflower, a tablespoon of extra virgin olive oil and a sprinkle of salt and pepper.

 

 

Another simple dish features and great fall vegetable is Brussles sprouts. Brussels sprouts have so many health benefits – they offer extensive detox and digestive support, are packed with antioxidants, and can also help reduce inflammation and cardiovascular problems. If you simply coat them lightly in olive oil and balsamic vinegar, cook them in the oven then toss with walnuts you have a tasty side that you can really feel good about.

 

 

This next recipe combines another fall vegetable with a popular grain: Butternut squash and quinoa. While this selection would normally be a main for you on any other day, on Thanksgiving you can take a scoop as a side. This is a delicious, hearty dish that is also packed with mushrooms, carrots and onion. Cook the squash in the oven, the quinoa according to normal instructions, and the rest of the ingredients cook on the stove. When they are combined, you have a sweet and healthy dish that will please anyone at the table.

 

 

This last recipe combines a lot of great fall foods in an interesting salad. It includes pumpkin, barley, chickpeas, pumpkin seeds, green beans and beats in olive oil and vinegar. It has plenty of nutrients from the variety of ingredients, such as fiber, protein and antioxidants. Each bite is bursting with flavor and will fill you up with healthy foods.

 

 

Having some healthy sides up your sleeve can help make smart choices easy so you can relax and enjoy your family and friends. When you’re not worrying about what you’re eating, you can really embrace the holiday.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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November 17, 2014By Josephine Fitzpatrick

Eat to Live, Don’t Live to Eat

This is the time of year when warm, hearty foods can bring comfort and good feelings in the cold months. You may even associate this time of the year with certain foods, like casseroles during the holidays. You can’t imagine a November without turkey or a December without a special feast. The same can be said for more day-to-day wants and needs that food may fulfill. When you’re stressed do you reach for treats or snacks? When you’re bored do you open the pantry? When you’ve completed a difficult task do you crave your favorite food? Ask yourself – are you living to eat, or eating to live? When you live to eat, you indulge in foods that make you feel comfortable, relieve your stress or boredom, or reward an accomplishment. You eat something because of how you feel emotionally instead of the physical hunger you feel when your body needs fuel. On the other hand, when you eat to live you provide your body with nourishment that fuels and supports your health.

 

Eating habits can be hard to break. If you were always rewarded with dessert after a good meal or good behavior as a child, you’ll probably still crave something sweet today after something positive. When you want to relax, you may seek out your favorite comfort foods. When you’re feeling stressed you may have a taste for salty or sweet snacks to distract you from your situation, and you may tell yourself you can’t get though it without eating something. Cravings like this can be a huge mental hurdle when trying to only eat when your body needs food. They come on suddenly and after you eat what you thought you needed, you aren’t satisfied at all.

 

Next time this happens, try taking a step back from a stressful situation whether you have two minutes or two hours. Instead of heading to the break room or kitchen, go for a walk outside or around the office, stop by the gym or just get in a workout at home. You can release endorphins and boost your mood, and doing something productive that gets your blood flowing can help you get in the right mindset to overcome a challenge. When you’re looking for comfort, try another activity like reading a book, walking the dog, taking a bath or watching a favorite movie. When you accomplish something and you’re looking for a reward, treat yourself to something other than food. Remember that a special occasion or success does not have special circumstances or rules. You are still accountable for what you put in your body.

 

When your body does actually needs food, it will feel different. It will come on more gradual and you won’t seek out something specific like you do when you have a craving. When you eat to fuel your body, you will feel full and satisfied after, without the guilt of indulging in something impulsive. You can’t depend on food for anything other than sustaining life and health. Changing the way you think as well as the way you eat is the only way to have a lasting effect.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11730

469 7th Ave Manhattan, NY 10018

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November 13, 2014By Josephine Fitzpatrick

Two Weeks Until Thanksgiving

 

It’s hard to believe, but Thanksgiving is only two weeks away. The Halloween decorations just came down and now another holiday is already around the corner. This is going to be a very busy time, but you should use these next two weeks to prepare for the four day feast.

 

The best thing you can do in this time is have a really clean two weeks. Be extra vigilant about what you’re eating and drinking, but it’s not about eating less. Don’t end every meal unsatisfied. If you’re consumed with cravings for two weeks, Thanksgiving dinner will throw you completely off balance when you finally satisfy your hunger and over eat. It is never good to go extreme in either direction – it’s all about balance and staying in control. It doesn’t end with one meal or one weekend, it’s about making healthy choices every day.

 

If you can comfortably skip a snack on some days, try it, even if it’s every other day or once a week, it can still help. Pick something easy like switching out your coffee or latte in the morning with a bottle of water, or skip that afternoon snack.

 

Another option is having a cheat meal instead of a whole cheat day. This can work leading up to Thanksgiving and also any day over the holiday. It might take some extra will power but it can help you enjoy the special meals a little more when you know you’ve been really good in the time leading up to the holiday. No matter what you choose to do, it is so important to have the right mindset. Enjoy everything to the fullest but don’t let your guard down. Be sure to keep reading the blog this month for more tips and some healthy recipes for Thanksgiving!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11730

469 7th Ave Manhattan, NY 10018

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